It Just Has To Be Delicious

Posts tagged ‘high protein’

These mini quiches are lower in carbohydrate content and dairy casein than regular quiches. They use ricotta which has hardly any casein protein in it and little mature cheddar for some extra cheesy flavour. I baked mine in a larger size muffin tray, but you can make them mini muffin size or regular muffin size and reduce the cooking time slightly. Cooking times vary from oven to oven, but you know they are perfect when they are just very slightly wobbly in the centre.

They are ideal for a quick brekkie, and if you don’t have muffin cases, you can use squares of baking parchment and scrunch them into the muffin tray indents.

Other than the cheese, you can put whatever you like in them. I dry fried some bacon, mushrooms and onion and added it before baking them, but you can use anything. Here are some suggestions:

broccoli
peas
sun dried tomatoes
cauliflower florets
spinach
prosciutto
small pieces of sausage
capsicum
pieces of butternut pumpkin
Just make sure that all of the extra filling ingredients are cooked or part-cooked beforehand so that you don’t get any raw veg or meats in your quiche !

Ingredients (makes 4 large muffins):

Mixed pre-cooked filling – see above
3 eggs
salt
pepper
1 teaspoon mixed herbs (dried) e.g. basil, sage, oregano, thyme, mint, coriander
I used a standard dried herb mix, but you can also use fresh or choose the herbs separately
50-70g ricotta cheese (depending on how much you like it and how much filling you have)
approx. a third of a cup of finely grated cheddar

Mix together the eggs, salt, pepper, herbs and ricotta – give it a good whisk with and electric whisk to make it as light as possible. The mixture might look a bit strange, but it will turn out fine.
Stir in the pre-cooked filling and most of the cheese – save a little cheese for on top.
Place mixture in muffin cases and sprinkle extra cheese on top.